Ukulungisa kanjani ukuma komzimba

-Delile

• Ngabe ngidinga ukugqoka ivesti ukulungisa ukuma?
• Ukuzivocavoca ukulungisa ukuma kwamahlombe
• Ungayilungisa kanjani i-lumbar posture
• Indlela yokulungisa ukuma ngenkathi ulele
• Ukwenza nini ukwelashwa ngokomzimba

Ukulungisa ukuma okungalungile, kuyadingeka ukubeka kahle ikhanda, ukuqinisa imisipha yesifunda sangemuva nesesisu ngoba ngemisipha yesisu ebuthakathaka kanye nezinsimbi zomgogodla kunokuthambekela okukhulu kwamahlombe okulala kubheke phambili, okuholela ku-hyperkyphosis eyaziwayo .yaziwa kakhulu njenge- 'hunchback', okungenye yezinhlobo ezivame kakhulu zokuma kabi.

Yini engenziwa ukulungisa lesi simo, ngamahlombe awele ngaphambili, kufaka:

• Zivocavoce njalo ukuze imisipha yakho ihlale iqine;
• Yazisa ngomzimba futhi wenze ukulungisa okuncane usuku lonke;
• Lapho uhleli, qiniseka ukuthi uhlala ethanjeni lesinqe bese ugcina umhlane wakho ubheke esihlalweni nasezinyaweni phansi, ngaphandle kokuwela imilenze yakho.

Abantu abahlala isikhathi esingaphezu kwamahora ama-5 ngosuku kufanele banake ngokukhethekile ukuthi bahlala kanjani esihlalweni noma kusofa, ukugwema ukwakheka kwe-kyphosis, okuyi 'hump' lapho umgogodla we-thoracic 'ujikelezwe' kakhulu, uma ibukwa eceleni.

Ngalokhu, kubalulekile ukuthi wazi umzimba futhi ugcine imisipha yesisu inenkontileka, okwenza kube nokuncipha okuncane, okubandakanya 'ukuncipha kwesisu', ukuletha inkaba phambili esiswini. Lokhu kuncipha okuncane kwenza kusebenze imisipha yesisu ne-diaphragm eguqukayo futhi esiza ukugcina ukuma okuhle usuku lonke. Bheka kuvidiyo engezansi ongakwenza ekhaya ukuthuthukisa ukuma komzimba:

Ngabe ngidinga ukugqoka ivesti ukulungisa ukuma?

Akunconyelwa ukugqoka amavesti ukulungisa ukuma, ngoba benza ngendlela ephikisana nokwelashwa ngokomzimba futhi bathambekele ekubhebhethekiseni isimo ngokuhamba kwesikhathi. Lokhu kungenzeka ngoba amavesti ayaphoqa ukuthi amahlombe abuyele emuva kodwa awaqinisi kahle imisipha, ayishiye ibuthaka kunalokho obekufanele kube yikho. Lokhu kungalingani emandleni emisipha kulimaza umgogodla, futhi ngaphezu kwalokho, enye yezimfihlo zokulungisa ukuma kwamahlombe alengayo akuyona ukufinyelela emahlombe emuva kepha ukulungisa ukuma kwekhanda, okuvamise ukuba ngaphambili kakhulu.

Ukuzivocavoca ukulungisa ukuma kwamahlombe

Ukuzivocavoca ejimini noma ukuzivocavoca njalo ngePilates nakho kuyasiza ukugcina ukuma okuhle ngoba kuqinisa imisipha futhi kunikela ekwelashweni ukwenza ngcono ukuma komzimba. Ngaphezu kwalokho, kunconywa ukwelula nsuku zonke ukwandisa ukuqina kwemisipha, yingakho izivivinyo zePilates zinenzuzo, ngoba zidinga ukwelulwa komzimba okuhle.

Buka uchungechunge lwezivivinyo ezi-8 zama-Pilates ongazenza njalo ukuqinisa umqolo wakho nokuthuthukisa ukuma kwakho:

Ungayilungisa kanjani i-lumbar posture

Ingxenye yokugcina yomgogodla kufanele ngaso sonke isikhathi ibe sesimweni sokungathathi hlangothi, ngaphandle kwethambo le-hip elibheke phambili noma emuva, elingalungisa umgogodla noma lenze isinqe sinyukele phezulu, lapho sibhekwa ohlangothini. Ukuzivocavoca okuhle ukulungisa isimo se-lumbar ukuthola ukungathathi hlangothi kwesinqe futhi ngalokho kufanele:

• Yima ngemilenze yakho ihlukane kancane, ugobise amadolo akho kancane bese uhambisa izinkalo zakho emuva naphambili. Kungaba wusizo ukwenza lolu vivinyo ngokuzibheka esibukweni esigcwele ubude, emuva kwesikhathi bese ubheka ukulungiswa noma i-hyperlordosis. Inselelo ukugcina ukungathathi hlangothi kwesinqe, ngaphandle kwehaba ekugobeni komgogodla.

Ukulwa ne-hyperlordosis: ongakwenza ukuvivinya umzimba okuqukethe ukulala ngomhlane, ukugoba imilenze yakho nokuyigona, ukuhlala kuleso sikhundla imizuzwana embalwa. Phinda lo msebenzi izikhathi ezi-5.

Ukulwa nokulungiswa kwe-lumbar: ukuzivocavoca okuhle kuqukethe ukulala ngomhlane nokubeka ibhola le-ping pong lapho ukugobeka komgogodla wakho kufanele kube khona nokugcina leso sikhundla imizuzwana embalwa. Khumbula ukuthi ungalokothi ubeke isisindo somzimba wakho ebholeni.

Ukuze uthole imiphumela emihle kubalulekile ukubonisana nodokotela wezempilo ukuze ahlole umuntu ngamunye, ikakhulukazi uma kunezinhlungu emuva.

Indlela yokulungisa ukuma ngenkathi ulele

Ukulungisa ukuma ngesikhathi sokulala, umuntu kufanele alale endaweni efanelekile yomzimba. Okufanele ukulala ngohlangothi lwakho, nomcamelo omncane phakathi kwamadolo akho nomcamelo wokuxhasa ikhanda lakho kahle, ukuze umgogodla ukwazi ukuma lapho ubukwa ohlangothini. Uma kunokwenzeka, zibone esibukweni ukuleso simo noma ubuze omunye umuntu ukuthi abone ukuthi umgogodla ubonakala umi kahle yini.

Lapho ulele ngomhlane, kufanele usebenzise umcamelo ophansi bese ubeka omunye umcamelo ngaphansi kwamadolo akho. Akunconywa ukuthi ulale esiswini sakho. Bheka eminye imininingwane ku: Thola ukuthi imaphi uMatrasi kanye nePillow okungcono kakhulu kuwe ukuze ulale kangcono.

Ukwenza nini ukwelashwa ngokomzimba

Kunconywa ukuthi uye kudokotela we-physiotherapist lapho unezinhlungu emuva, emahlombe, entanyeni noma ekhanda lokuqaqanjelwa yikhanda, ikakhulukazi uma unokuphambuka komgogodla, uveze ukuma okungafanele.

Izinguquko eziyinhloko ze-postural ziyinhloko yangaphakathi; i-hyperkyphosis, edume kakhulu ngokuthi i-hunchback; hyperlordosis, kanye nokuphambuka komgogodla okuyi-scoliosis. Zonke lezi zimo zidinga ukulungiswa ngokushesha okukhulu ukugwema ubuhlungu beqolo, ikhanda elibuhlungu, elibuye lisize ukuvimbela ezinye izimo ezibucayi, njengama-discs we-herniated nokubandakanyeka kwe-nerve sciatic, ngokwesibonelo.

Ukuze kulungiswe isimo esibi, esidala izinhlungu emuva, ngokwesibonelo, kungadingeka ukwelashwa okuthile nge-physiotherapy esezingeni eliphakeme, okubandakanya ukuzivocavoca umzimba, okuholwa yi-physiotherapist, ebizwa nge-RPG - Global Postural Reeducation. Kepha ngaphambi kokuqala ukwelashwa kuyadingeka ukuthi kwenziwe ukuhlolwa okuphelele kwesimo sokuma ukuze wazi ukuthi yikuphi ukuphambuka umuntu anakho, bese uqondisa izivivinyo zokunwebeka nokuqinisa ezifanele kakhulu umuntu ngamunye, ngoba imvamisa uchungechunge lokuzivocavoca luyedwa , ngoba umuntu ngamunye uhlukile.